WOD: Friday 250919

• Coaching Brief & Class Overview

Today’s session blends posterior chain strength with shoulder stability under fatigue. The class begins with mobility for hips, spine, and shoulders before moving into hinging prep and barbell bracing. Deadlift strength work focuses on quality mechanics across moderate percentages, reinforcing posture and bar path while accumulating volume. Conditioning shifts gears with “Bodies,” a short but escalating AMRAP pairing heavy deadlifts with wall walk complexes. The ascending ladder format challenges athletes to balance barbell pacing with precise gymnastics. As fatigue sets in, grip, midline, and shoulder control become the limiters—athletes must approach deadlifts in small, repeatable sets while maintaining deliberate, composed wall walk to handstand push-up reps. The goal is steady progress without sacrificing form, with coaches emphasizing bracing, transitions, and midline control throughout. Think of this as more of a quality piece than a pure AMRAP style piece.

strength: deadlifts

Go every 3 mins.

Deadlift 1x8 at 65% 1RM

Deadlift 1x6 at 70% 1RM

Deadlift 1x6 at 75% 1RM

Deadlift 1x4 at 80% 1RM

metcon: “Bodies”

As many reps as possible in 8 mins of:

2 Deadlifts, 275/185 lbs 1x [ 1 Wall Walk + 1 Wall Facing Handstand Push-up ]

4 Deadlifts, 275/185 lbs 2x [ 1 Wall Walk + 1 Wall Facing Handstand Push-up ]

6 Deadlifts, 275/185 lbs 3x [ 1 Wall Walk + 1 Wall Facing Handstand Push-up ]

... Continue adding 2 Deadlifts and 1x [Wall Walk + Wall Facing Handstand Push-up] until time expires.

Goal: 4-6 rounds completed

Accessories:

4 rounds for quality of:

12 Glute Ham Raises Copenhagen

Side Plank Hold, L 15 secs/R 15 secs

Star Side Plank Hold, L 15 secs/R 15 secs